THE FOURTH STATEHow to Do a Grounding Breath Practice
To ground yourself with breath, sit with your feet and sit bones supported, exhale with a sound, then take five breaths that each get a little longer. Pair each breath with an affirmation, I am safe, I belong, I am at ease, I am grateful, I am magnetic, and finish by moving your body. The whole practice takes about six minutes.
Why this works for many people
Slow breathing with a longer exhale is a common way to settle the body, and pairing each breath with a short phrase gives your mind one simple thing to hold. Five breaths is short enough to repeat during a workday.
Before you begin
Sit with both feet on the floor if you can. If a breath hold ever feels strained, shorten it and return to natural breathing. Do not practice while driving.
Step by step
- Ground. Feel your feet on the floor and your sit bones on the seat. Let your weight go.
- Release with sound. Breathe in, then let the exhale go with a sigh or a hum.
- Place a hand. Rest a hand on your belly, your heart or wherever you feel tension.
- Take five breaths. Make each breath slightly longer than the last, from a 6-count up to a 10-count inhale with a short hold. Pair them in order with: I am safe, I belong, I am at ease, I am grateful, I am magnetic.
- Lift. On the last breath, raise your arms with palms facing up.
- Return. Wiggle your fingers and toes, shake out your shoulders, and open your eyes.
Frequently asked questions
How many breaths do I need?
Five, as in the guided version. If you are short on time, even the first two or three help.
Can I change the affirmations?
Yes. Use words that feel true enough to say. The five in the guided version are a starting point.
Is there a recording to follow?
Yes. The 5 Breath Grounding Meditation runs 6 minutes 44 seconds.
Practice a little each day.
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